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Abs · Intermediate

Body Saw

Dynamic forearm-plank drill in which the whole body glides backward and forward while the trunk resists lumbar extension.

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Body Saw demonstration

Exercise overview

Training details

AbsShouldersGlutes

Equipment

Sliders

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a forearm plank with your feet on sliders and your elbows beneath your shoulders.
  2. 02Brace your abdominals and glutes so your body forms a straight line from head to heels.
  3. 03Press through your forearms to slide your entire body backward without lifting or dropping your hips.
  4. 04Pull through your elbows and shoulders to glide forward to the starting position.
  5. 05Continue the controlled sawing motion only through the range in which your trunk stays rigid.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPlank HoldRelated variationBosu Ball Plank with Leg LiftRelated variationExercise Ball Feet Elevated Forearm PlankRelated variationPower Point PlankRelated variationSideway Leg BridgeRelated variationWeighted Plank

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Alternatives

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